Narrow grip pull-ups
Biceps - Lats
- Placing the hands almost together or with very little separation.
- Perform pull-ups with a pronated grip.
Routines
Routine HFK
Intermediate
Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
Todoroki - fullbody
Intermediate
Triceps ∙ Chest ∙ Abs ∙ Hips ∙ Biceps ∙ Dorsals
Inferno
Intermediate
Biceps ∙ Dorsals ∙ Triceps ∙ Chest ∙ Abs ∙ Hips
World champion pull
Advanced
Biceps ∙ Dorsals ∙ Abs ∙ Chest ∙ Shoulders ∙ Triceps
Disc Weighted Pull
Intermediate
Biceps ∙ Dorsals ∙ Rotators ∙ Trapezius ∙ Shoulders
HFK 22
Intermediate
Abs ∙ Triceps ∙ Chest ∙ Biceps ∙ Dorsals ∙ Shoulders
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1 arm kettlebell row
Intermediate
Biceps ∙ Lats ∙ Lumbar ∙ RearDeltoid ∙ LowerTrapezius
Front lever row to pike and negative
Advanced
Biceps ∙ Abs ∙ HipFlexors ∙ Lats
Kettlebell ballistic row
Intermediate
Quadriceps ∙ Biceps ∙ Lats ∙ LowerTrapezius
Australian pull ups with elbows out
Beginner
Biceps ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
Biceps and Chest extensions
Beginner
Biceps ∙ LowerChest ∙ UpperChest
Explosive australian chin ups
Intermediate
Biceps ∙ Lats ∙ LowerTrapezius ∙ RearDeltoid ∙ ExternalRotators
